Easy Breakfast Ideas to Start Your Day Right

Breakfast is the most important meal of the day, and vital to a successful weight loss program. Here are some ideas for a healthy breakfast every day of the week.

Let’s face it–life is busy. Weekday mornings are especially busy. Between work, gym time, kids going to school or animals, there are many obligations that take time in the morning. Many people end up skipping breakfast because of lack of time in the morning, and others grab an unhealthy option at the local drive-thru. When on a weight loss journey, a healthy breakfast is essential. We have compiled a list of some simple ideas to help you lose weight with a healthy breakfast, without taking all of your precious time in the morning.

Eggs

Eggs are extremely versatile as a breakfast option and a great source of protein, a vital macronutrient in a weight loss program. There are many ways you can eat a simple egg—fried, poached, scrambled, hard-boiled, soft boiled. But there are also some simple recipes that can be made ahead or quickly on a busy morning to help satiate and give you necessary fuel to start your day, and keep you successful in your weight loss journey.

Hard-Boiled Eggs: Prepping hard-boiled eggs on a Sunday or before the start of a busy week is super simple. Eggs can be boiled on the stovetop, or an instant pot for quick, easy peeling. Once you’ve peeled the eggs, store them in an airtight container for up to a week. If you’re really short on time, section them into easy to grab containers for each morning of the week.

Egg “Muffins”: Egg muffins are a super easy way to get the nutrients of eggs as well as some veggies or other protein, which will create variety and give you important nutrients in your diet plan. Start with sautéing any variety of vegetables you like. Examples are spinach, mushrooms, onions, tomato, and broccoli. Add a small amount of meat if you’d like-breakfast sausage, bacon or ham work great. Fill some muffin cups or silicone cups 1/3 to ½ full of the vegetable/ meat mixture. Mix 12 eggs with about ½ cup milk (or coconut milk for a nondairy option), and pour over the mixture. Bake at 350 degrees Fahrenheit for about 12-15 minutes, or until they are set. Pop them out of the muffin tin and place in an airtight container, or freeze in a Ziploc storage bag for later use.

Egg Hash: If you have a little more time in the morning, an egg hash is a great way to have a delicious, decadent and filling, yet healthy breakfast. To begin, air fry the diced potatoes, or roast in oven. While they are cooking up to a crisp, sauté up your favorite veggies-red onion, spinach and mushrooms are all great choices. Then fry 2 eggs. Once all components are cooked, layer the bottom of a bowl with the roasted potatoes. Place vegetable mixture on top of the potatoes followed by the eggs. To top the bowls, you can add a sprinkle of goat cheese, tomatoes, chopped green onion or cilantro garnish. If you are trying to keep the calories extra low for maximum weight loss, omit the goat cheese.

Oats

Simple oats can also be a great addition to your diet and weight loss program. They are a great source of antioxidants, soluble fiber, can improve blood sugar and lower cholesterol. They can also help curb hunger and feelings of satiation, which can be incredibly helpful when trying to lose weight. One thing to keep in mind when adding oats to a weight loss program is that they are very calorie dense, so it is important to measure quantities to make sure you are not over consuming oats each day. Here are a few suggestions of how to add oats into your weight loss plan in a healthy way.

Basic oats/Oatmeal: Oatmeal can be a very quick, simple breakfast. For a quicker option you can get quick oats, which will cook quickly and easily in the microwave. Make sure that you get plain oats, not flavored or loaded with sugary additions. The high sugar oatmeal options will only slow your weight loss progress, and starting your morning with too much sugar can add to blood sugar spikes and crashes later. Some healthier additions to flavor your oatmeal are fruit-berries, bananas, etc., a spoonful of honey, or a mixture of cinnamon and stevia.

Overnight Oats: Overnight oats are a great make-ahead breakfast option. There are so many varieties of overnight oats and ways to customize, but here is a great recipe to use that adds in some greek yogurt for additional protein: Mix the following ingredients in a large cup or mug-½ cup rolled oats, 1 tbsp chia seeds, ¼ tsp vanilla extract, 1 tbsp honey or maple syrup, ¼ cup greek yogurt, ½ cup milk. Stir to mix, cover and refrigerate overnight. In the morning you can add any berries or fruit to the cup and enjoy! The oats and yogurt aid in satiety, helping you resist tempting morning treats in the workplace on your weight loss journey!

Protein Packed Breakfast Options

If you are sick of eggs as your morning protein source or looking for some other options to add variety in your weight loss program, there are many easy recipe ideas to be found. To figure out some other options, it doesn’t always mean a huge commitment of time, but a bit of creativity and thinking outside the box. Here are a few ideas that can help you get out the door quickly, fill you up and still help you lose weight and stay on track with your diet plan. For more tips on getting protein in your diet, click here.

Greek Yogurt and Berries: Greek yogurt is a fantastic source of protein for weight loss, as well as probiotics to help with gut health and immune response. Make sure you are purchasing a lower fat greek yogurt to help balance your daily macronutrients to help with weight loss, and a low sugar/no sugar added option. Top with ½ to 1 cup of berries for an added burst of nutrients and antioxidants, plus the added bonus of delicious flavor.

Protein Shakes or Bars: If time is especially short, grabbing a quick protein shake or bar can be the easiest, quickest option of all. SureFiz trainer Jenn Ryan advises you don’t make this a go-to every morning. “While shakes and bars can be a helpful tool in a weight loss program, they shouldn’t be used in replacement of natural, real foods”, says Ryan, “but if your choice is the drive-thru or a protein bar, then by all means grab the bar. But you will find much more long term benefits from incorporating as much real whole foods in your weight loss program than protein shakes and bars”. There are many shakes and bars on the market so our suggestion is to check the labels to make sure you are choosing the brand that offers as much real, healthy ingredients and the least amount of chemical additives. If the ingredient list has 50 ingredients on it and you can’t pronounce any of them, try to find a better option.

Banana Protein Pancakes: Banana pancakes are a great satiating breakfast. But many recipes are high in carbs and not very healthy. Instead, opt for an easy, fairly quick recipe packed with protein: mix together 2 bananas, 2 eggs, 3 scoops of protein powder (unflavored or vanilla works great), and 1 tsp cinnamon. Pour on a griddle or sauté pan and cook about 2 minutes each side until done. Enjoy immediately or refrigerate for a quick breakfast later in the week.

Finding healthy, easy breakfasts to help you in your weight loss journey doesn’t have to be challenging. These options offer variety; protein and nutrients that will help you feel full, energized and ready for your day. No matter which breakfasts you choose from our list, make sure you are always planning ahead. Making a plan and prepping your ingredients before you start your busy week will give you much greater chances of success in your weight loss program.

Simple Ways to Get More Protein in Your Diet

Do you struggle to get enough protein? Here are simple ways to boost protein in your diet to maximize your weight loss program

How Much Protein Do You Really Need?

There are three major macronutrients that compose our daily diets: carbohydrates, protein and fat. Each of them plays a vital role to the nutrition of our bodies. But very commonly in a weight loss journey, people find their daily protein count too low. Protein is vital to building and maintaining muscle, keeping the body lean, and helping to satiate us, among other benefits. The recommended daily amount of protein varies per person and is dependent on personal goals, but in general it should compose around 25%-35% of your daily diet. This means that in a 1500 calorie diet, someone should be aiming to consume anywhere from 300-420 of their daily calories from protein, or approximately 75-105 grams of protein. Without some strategic planning, it can feel impossible to hit these goals. After all, carbs and fat are so much easier to eat and sometimes more fun! Here are some simple ways to try and help you get closer to reaching those goals.

Start Your Day with Protein

It might seem easier to reach for that box of cereal or throw in a piece of toast, but starting your day with protein sets you off on the right foot, supports your muscles first thing and helps you feel more satisfied for longer. There are studies that have shown better brain performance from eating protein first thing in the day, too. Here are some breakfast suggestions for you:

Eggs-there are so many ways to eat an egg. Fried, poached, simple scramble with veggies, or if you’re tight on time in the morning have some previously hard boiled and peeled eggs ready in the fridge to grab on your way out. Try this simple recipe-egg “muffins”. Scramble 12 eggs with whatever veggies you like, pour the mixture into a muffin tin and bake 12-15 mins til done. Pop the “muffins” out, put them in a container and refrigerate for the week or freeze for long term.
Fruit with greek yogurt-not an egg fan? Chop up some of your favorite fruit, and pour over 1 cup of greek yogurt for a simple, filling breakfast packed with protein, and sure to fill you up for hours.
Chicken sausage-Another simple way to get protein in the morning, yet lower in fat than traditional sausage. You can also cook these up ahead of time and store in the fridge for those busy mornings.

Supplement with Bars or Shakes

Protein bars and shakes are a great way to supplement additional protein. Many have at least 20 grams per serving and there are many options on the market today-whey protein, vegan protein, paleo-style protein made with egg or beef, and more. The shakes and bars have come a long way in recent years-many are very flavorful and less chalky tasting than they used to be. One thing to watch for with protein bars and shakes is the ingredients. Try to find a product that is as natural as possible, without a list of 50 chemical based ingredients that you can’t pronounce. In this case, less is more-the smaller the ingredient list, the more natural/better it is for you. Try a few different kinds until you find some you really like! Keep some protein bars stashed in your purse, car or gym bag in case you are out running around and find yourself starving. This will prevent you from grabbing something at a convenience store or fast food drive-thru on the go.

Add Collagen to Your Coffee

Collagen powders have become quite popular in recent years and for good reason. Collagen is a great source of protein, can strengthen your bones, improve brain and heart health and even help with keeping your skin glowing. There are many options for collagen powders that are flavorless, which makes it super easy to add a scoop to your morning coffee, or to your soup or even to baked goods. The options are endless with this easily dissolving flavorless source of protein. If you have kids who need a protein boost, add it to their water or juice, or even their macaroni and cheese-they’ll never know!

Sneak it on the Side

Many people don’t think of side dishes or accompaniments as being good sources of protein, but they really can help increase overall daily protein consumption when you add them strategically. For example, one cup of cooked green peas contains a whopping 9 grams of protein per cup-that’s more than a glass of milk! Other vegetables with higher protein content are broccoli, spinach, asparagus, potatoes, sweet potatoes and brussels sprouts, containing an average 4-5 grams of protein per cooked cup. Other helpful sources of protein are nuts, quinoa, nut butters, hummus, lentils and other beans. These can also be great sources of protein for vegetarian and vegan dieters as well. Adding any of these items to your meals or snacks can help boost that overall protein intake as well.

As with any diet plan or fitness program, tracking can help you stay on track and reach your weight loss goals. This is the same when it comes to protein. Tracking your daily protein intake can help keep you aware of how much you are eating per day and how much you need to add to get to your own personal goal. SureFiz is with you along your weight loss journey and can help you break down your larger goals into manageable sub-goals. If you haven’t checked out our amazing program yet, be sure to click here and sign up today!

A Breakdown of the Body Positive Movement

A look into to Body Positive Movement and why it’s become so popular, and how it fits into your weight loss program.

A look into the Body Positive Movement, why it’s become so popular, and how it fits into your weight loss program

A Breakdown of the Body Positive Movement

Body Positive Movement is a trend that’s gained a lot of momentum lately, but where did it come from? Is it a new concept? According to Wikipedia, “Body positivity is a social movement initially created to empower and shed light on plus size women and men, while challenging the ways in which society presents and views the physical body. The movement advocates the acceptance of all bodies regardless of physical ability, size, gender, race, or appearance”(Wikipedia.com). The concept of body acceptance isn’t brand new, it has roots as far back as the 1850s-1890s in the Victorian Dress Reform Movement. The concept behind that movement was attempting to put an end to women having to modify their waistlines through corsets. In more recent history, the Fat Acceptance Movement began gaining momentum in the 1960s, and The National Association to Advance Fat Acceptance was first established in 1969 and continues to work to change how people talk about weight. This movement is designed to put an end to the idea of “fat-shaming” and making overweight or obese people feel guilty for their weight.

Currently, Body Positive is a term used all over social media, in ad campaigns such as Dove, Aerie and Victoria’s Secret, and even in the featuring of more overweight models in magazines. The popularity of the movement has led many clothing companies such as Lululemon and Fabletics to use a variety of sizes in the models wearing their clothing. But there is some controversy involving the movement. Some health experts, trainers and others in the health and fitness industry claim that this encourages people to continue living an unhealthy life with long term consequences. Some fear that those who are overweight or obese could use it as an “excuse” to not attempt a weight loss program or try to get healthy. Although the main concept behind Body Positivity is an affirming message of acceptance, self love and respecting others no matter how they look, like most things it can be taken too far.

So what does that mean to you and me? According to Jenn Ryan, SureFiz Trainer and Health Coach, you should take the positives out of the movement but not take it too far. “The Body Positive movement has so many good qualities. The message of self-care, self-acceptance and respect for others at all sizes should be universally practiced in our culture. But if someone is going to use it as an excuse to stay sedentary, eat whatever unhealthy foods they want and generally ignore diet advice, then I would say they are taking it too far”. Many people already struggle with adhering to a diet and exercise plan for weight loss, so adding in a movement encouraging people to stay unhealthy could be taking away from people reaching their health goals.

In general, she suggests that to maintain a healthy lifestyle and reach your fitness goals, you should set a goal for yourself, work at eating healthy, whole foods with lots of fruits, vegetables, whole grains and lean proteins. Cutting back on processed foods, sugars, tobacco, alcohol and soda will not only lend itself to a healthy weight but will also help other functions of the body-heart health, lung health and overall longevity of life. At SureFiz, we offer a comprehensive program that will not only track your weight, body fat, muscle progress and more, but also give you the tips and help you need to reach your goals and live a complete, healthy life at any size that is healthy for you!